Day 1
WOD 141013
warm-up – Coach’s choice (squat prep)
Focus: squats
Practice: lunges/pull-ups
Training: c&J pacing, burpees
A. 1 ¼ back squats, 3 x 3, rest 2-3min (squat @ 0:00, 3:00, 6:00)
B1. front rack lunges, 6-8 each leg, stationary-stepping backwards-alternating legs, rest 30 sec, then B2
B2. pull-up cluster 6-8. 6-8. 6-8., rest 15 sec @ dots, rest 3min then back to B1, x 2
-rest accordingly-
C. 5:00 emom, 5-7 clean to overhead – 135/95
D. 50 burpees for time
notes:
-pull-ups should be within skill set
-perfect burpees… full hip extension at the top
